Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
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7 cups (0g) sodium-free vegetable stock |
1 cup (192g) red lentils |
4 cups (144g) swiss chard |
2 medium (426g) potatoes |
1 stalk (40g) celery |
1 large (72g) carrots |
1 medium (110g) onions |
3 (9g) garlic cloves |
2 cups (140g) mushrooms |
156 ml (169g) no-added-salt tomato paste |
2 1/2 teaspoons (2g) dried basil |
1 teaspoon (1g) dried thyme |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) black pepper |
3 tablespoons (44g) fresh lemon juice |
Total | 1 serving | |
| Alanine | n/a | 2.0 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 3.7 | 0.2 | 0.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
| Ash | n/a | 3.7 | 2.3 | 4.6 | 0.3 | 0.7 | 0.4 | 0.1 | 1.2 | 4.7 | 0.3 | 0.2 | 3.0 | 0.0 | 0.1 | 22 | 4 |
| Aspartic acid | n/a | 5.3 | n/a | 2.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 1.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 9 | 2 |
| Beta-sitosterol | n/a | 90.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 90 | 15 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 78.7 | 73.4 | 51.1 | 16.0 | 23.8 | 25.3 | 16.3 | 4.2 | 61.0 | 39.2 | 26.5 | 0.7 | 2.5 | 2.7 | 421 | 70 |
| Calories | n/a | 662.4 | 27.4 | 328.0 | 6.4 | 29.5 | 44.0 | 13.4 | 30.8 | 138.8 | 4.1 | 3.9 | 0.0 | 1.4 | 9.7 | 1,300 | 217 |
| Calories (kj) | n/a | 2,774.4 | 113.8 | 1,367.5 | 26.8 | 124.6 | 182.6 | 56.1 | 130.2 | 580.7 | 17.1 | 16.2 | 0.0 | 6.0 | 40.3 | 5,436 | 906 |
| Campesterol | n/a | 11.5 | n/a | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | 14 | 2 |
| Carbohydrates | n/a | 113.6 | 5.4 | 74.4 | 1.2 | 6.9 | 10.3 | 3.0 | 4.6 | 32.0 | 0.8 | 0.9 | 0.0 | 0.4 | 3.1 | 256 | 43 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper | n/a | 2.5 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Cystine | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber | n/a | 20.7 | 2.3 | 9.4 | 0.6 | 2.0 | 1.9 | 0.2 | 1.4 | 6.9 | 0.7 | 0.5 | 0.0 | 0.1 | 0.1 | 47 | 8 |
| Folate | n/a | 391.7 | 20.2 | 68.2 | 14.4 | 13.7 | 20.9 | 0.3 | 23.8 | 20.3 | 5.4 | 3.8 | 0.0 | 0.1 | 8.8 | 592 | 99 |
| Folate, DFE | n/a | 391.7 | 20.2 | 68.2 | 14.4 | 13.7 | 20.9 | 0.3 | 23.8 | 20.3 | 5.4 | 3.8 | 0.0 | 0.1 | 8.8 | 592 | 99 |
| Folate, food | n/a | 391.7 | 20.2 | 68.2 | 14.4 | 13.7 | 20.9 | 0.3 | 23.8 | 20.3 | 5.4 | 3.8 | 0.0 | 0.1 | 8.8 | 592 | 99 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 1.2 | 0.2 | 0.4 | 1.4 | n/a | 0.2 | 9.9 | 0.0 | n/a | n/a | 0.0 | 0.5 | 14 | 2 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 1.4 | 0.2 | 0.4 | 2.2 | n/a | 2.1 | 9.7 | 0.0 | n/a | n/a | 0.0 | 0.4 | 16 | 3 |
| Glutamic acid | n/a | 7.4 | n/a | 1.5 | 0.0 | 0.3 | 0.3 | 0.1 | 0.5 | 3.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 14 | 2 |
| Glycine | n/a | 1.9 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Histidine | n/a | 1.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Iron | n/a | 14.5 | 2.6 | 3.3 | 0.1 | 0.2 | 0.2 | 0.2 | 0.7 | 5.0 | 1.6 | 1.7 | 0.0 | 0.1 | 0.0 | 30 | 5 |
| Isoleucine | n/a | 2.1 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine | n/a | 3.5 | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Lysine | n/a | 3.3 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Magnesium | n/a | 138.2 | 116.6 | 98.0 | 4.4 | 8.6 | 11.0 | 2.3 | 12.6 | 71.1 | 12.4 | 3.1 | 0.0 | 1.0 | 2.7 | 482 | 80 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese | n/a | 2.7 | 0.5 | 0.7 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.5 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 5 | 1 |
| Methionine | n/a | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat | n/a | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Niacin | n/a | 2.9 | 0.6 | 4.5 | 0.1 | 0.7 | 0.1 | 0.1 | 5.0 | 5.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 19 | 3 |
| Pantothenic acid | n/a | 0.7 | 0.2 | 1.3 | 0.1 | 0.2 | 0.1 | 0.1 | 2.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 5 | 1 |
| Phenylalanine | n/a | 2.4 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
| Phosphorus | n/a | 564.5 | 66.2 | 242.8 | 9.6 | 25.2 | 31.9 | 13.8 | 120.4 | 140.5 | 4.8 | 2.8 | 0.0 | 0.9 | 3.5 | 1,227 | 204 |
| Phytosterols | n/a | 109.4 | n/a | 21.3 | 2.4 | n/a | 16.5 | n/a | n/a | n/a | 1.9 | 2.3 | 0.0 | 0.5 | n/a | 154 | 26 |
| Polyunsaturated Fat | n/a | 2.2 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Potassium | n/a | 1,109.8 | 545.8 | 1,793.5 | 104.0 | 230.4 | 160.6 | 36.1 | 445.2 | 1,716.8 | 46.0 | 11.4 | 0.2 | 7.6 | 45.6 | 6,253 | 1,042 |
| Proline | n/a | 2.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Protein | n/a | 47.9 | 2.6 | 8.6 | 0.3 | 0.7 | 1.2 | 0.6 | 4.3 | 7.3 | 0.4 | 0.1 | 0.0 | 0.1 | 0.2 | 74 | 12 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat | n/a | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Selenium | n/a | 15.7 | 1.3 | 1.3 | 0.2 | 0.1 | 0.6 | 1.3 | 13.0 | 9.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 43 | 7 |
| Serine | n/a | 2.2 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Sodium | n/a | 13.4 | 306.7 | 25.6 | 32.0 | 49.7 | 4.4 | 1.5 | 7.0 | 165.9 | 1.3 | 0.8 | 1,162.7 | 0.1 | 0.4 | 1,772 | 295 |
| Starch | n/a | n/a | n/a | 65.8 | 0.0 | 1.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | n/a | 0.0 | 67 | 11 |
| Stigmasterol | n/a | 7.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Sucrose | n/a | n/a | n/a | 0.7 | 0.0 | 2.6 | 1.1 | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.2 | 5 | 1 |
| Sugar | n/a | n/a | 1.6 | 3.3 | 0.7 | 3.4 | 4.7 | 0.1 | 2.8 | 20.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 38 | 6 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 1.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine | n/a | 1.7 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Tocopherol, alpha | n/a | n/a | 2.7 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 7.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 11 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Total Fat | n/a | 4.2 | 0.3 | 0.4 | 0.1 | 0.2 | 0.1 | 0.0 | 0.5 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 7 | 1 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tryptophan | n/a | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine | n/a | 1.3 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Valine | n/a | 2.4 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Vitamin A, IU | n/a | 111.4 | 8,807.0 | 8.5 | 179.6 | 12,028.3 | 2.2 | 0.8 | 0.0 | 2,582.0 | 13.0 | 53.2 | 0.0 | 3.1 | 2.7 | 23,792 | 3,965 |
| Vitamin A, RAE | n/a | 5.8 | 440.6 | 0.0 | 8.8 | 601.2 | 0.0 | 0.0 | 0.0 | 128.7 | 0.6 | 2.7 | 0.0 | 0.2 | 0.0 | 1,189 | 198 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 | n/a | 0.8 | 0.1 | 1.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C | n/a | 3.3 | 43.2 | 83.9 | 1.2 | 4.2 | 8.1 | 2.8 | 2.9 | 37.1 | 0.0 | 0.7 | 0.0 | 0.0 | 17.1 | 205 | 34 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 2 |
| Water | n/a | 22.6 | 133.4 | 338.0 | 38.2 | 63.6 | 98.0 | 5.3 | 129.4 | 124.4 | 0.2 | 0.1 | 0.0 | 0.1 | 40.8 | 994 | 166 |
| Zinc | n/a | 7.5 | 0.5 | 1.2 | 0.1 | 0.2 | 0.2 | 0.1 | 0.7 | 1.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 12 | 2 |
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